Ankle pain or stiffness can be one of the most common types of injuries that can happen, especially for those who are into active sports. When this happens, you may be unable to do the things you used to do because of the soreness you’re feeling in your ankles.
If you want to avoid it, taking the time to stretch can be a great solution. To prevent ankle pain, below are five types of stretches you can consider from the get-go:
1) Ankle Alphabet
To avoid stiffness or soreness in your ankle, perform the ankle alphabet. To do this, consider the following steps:
- Make sure your legs are out in front of you. You can do this by sitting on a chair and lifting your legs into the air.
- Draw each letter of the alphabet with your toes in the air.
- Once you’re done with A to Z, repeat the whole process using the other foot.
2) Cross Leg Ankle Stretch
Doing a cross-leg ankle stretch each day may strengthen your ankles and help you avoid pain throughout the day.
To do a cross leg ankle stretch, follow these steps:
- Sit with your left leg down.
- Use your hands to hold your right foot.
- Bend both your left ankle and toes in a downward position using your right hand.
- Do this stretch for at least three seconds, and repeat the same steps on the other foot.
As you can see, doing a cross-leg ankle stretch can be helpful in preventing ankle pain. But, in case you’ve already sustained an injury, it’ll be best to consult your situation with a professional, such as the Sunshine Coast podiatrist or one nearest wherever you live. They specialize in treating a variety of ankle, toe, and feet problems. They also provide valuable advice as to the type of stretching you can use to take care of your ankle.
3) Achilles Tendon Stretching
Known as the towel calf stretch, Achilles tendon stretching can be one of the best types of stretching used to prevent pain in your ankle. Since it can become a part of your stretching program, it’s important to learn how you should do it.
The basic steps can include:
- Sit with your legs and straighten them out in front of you.
- Make circles around the base of your foot using a towel.
- Start pulling the towel toward your chest until you feel a gentle stretch on your ankle. Do this step for ten seconds.
- Repeat this step five times to achieve better results.
4) Ankle Dorsiflexion
Just like dealing with a torn ligament in your foot, experiencing pain in your ankle can be a frustrating experience. This is where stretching becomes beneficial. Primarily, ankle dorsiflexion can be another ankle stretch you may want to consider. It can be used to strengthen your ankle muscles and protect them from pain, stiffness, or soreness.
To perform ankle dorsiflexion, keep the following steps in mind:
- Sit on the floor with one leg bent at the knee while the other one is extended forward.
- Loop a resistance band around your foot and anchor the band to a pole.
- Twist your foot back and forth toward your shin.
- Repeat this step 50 times before you switch to the other foot.
5) Standing Calf Stretch
If you’re looking for another best type of stretch to protect your ankle from pain, then you should consider using the standing calf stretch.
To make the most out of it, you should do the following steps:
- Face the wall in a standing position with one foot, which is 12 inches in front of you.
- Position your toes up and slowly tilt forward so you can feel the stretch at the back of your leg.
- Do this stretch for 30 seconds before you switch to the other side.
- To achieve better results, perform three rounds of this standing calf stretch.
Typically, performing a good stretch on a daily basis can help make sure that your body, especially your ankles, are ready to go and free from ankle injuries. Not only that but it can also help you prevent ankle pain that may affect your ability to do your daily activities.
Therefore, to make sure your ankles are always in good condition and to reduce the risk of injury at all times, keep these types of stretches in mind.